Operation get ripped

Monday - Chest

·          25 pushups (good ones)

·          Seated chest press (12, 10, 8 reps)

·          Incline chest press (45 degrees) 12, 10, 8 reps

·          Pec deck machine (chest fly) Go til you drop

Tuesday - Back

·          12 pullups

·          Seated rows (3x12)

·          Lat pulldowns (12, 10, 8 reps)

·          T-bar rows (don’t know what the fuck this is)

Wednesday - Shoulders

·          Arnold dumbbell press (like a military press, but start the
action with palms facing in and end the action with palms
facing out)

·          Lateral raises (10, 8, 6)

·          Front raises (As much as you can)

Thursday - Biceps/Triceps

·          Barbell curls (3x10)

·          Tricep raises (3x15)

·          Hammer curls (10, 8, 6 reps)

 ·          Tricep pushdowns (3x15)

Friday - Cardio

3x3k or
1 mile @ 90% speed then another @ 75%

Diet

*Eat something small every 2-3 hours. Try for 8 “meals” a day

Breakfast: 2 eggs, some "good" fat like a spoon of almond butter or

slice of avocado, and 1 cup of oatmeal with applesauce

Midmorning snack: protein bar

Lunch: albacore tuna wrap or chicken and salad

Mid-afternoon snack: protein shake (whey and water), protein bar, or

apple and almonds

Dinner: broiled fish or chicken, brown rice, vegetables, and salad

Evening Snack: protein shake